Key Highlights:
- The best foods to lower blood pressure are citrus, leafy greens, nuts and seeds, Berries, yoghurt, dark chocolate, olive oil, watermelon and pomegranate.
- The DASH Diet (Dietary Approaches to Stop Hypertension) is one of the best diets to lower blood pressure due to its emphasis on fruits, vegetables, lean proteins, and low sodium.
- Uveda medicines help manage blood pressure by using natural ingredients like hawthorn berry, garlic, and hibiscus, which are known to support heart health and improve circulation.
- The best fruits to lower blood pressure are bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, citrus fruit, berries.
- The best diet to lower blood pressure includes consuming a range of fruits and vegetables, especially spinach, broccoli, and kale, which are green leafy vegetables.
If you have been told that you have high blood pressure, you might be wondering if your diet has anything to do with it. Yes, is the response. Diet and other lifestyle choices can significantly reduce blood pressure.
Certain foods, including fruits, vegetables, nuts, and oily fish, have been found to help decrease blood pressure. Long-term health benefits could result from combining these foods in the diet.
Did you know? High blood pressure affects more than 1 billion individuals worldwide. It is characterised by diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, systolic blood pressure (SBP, the top number) of 130 mm Hg or higher, or both. Here in the Uveda blog post, we will discuss the best foods to lower blood pressure and significant ways to improve your lifestyle.
Why Does Blood Pressure Fluctuate?
Throughout the day, blood pressure normally varies because of things like circadian rhythms, which control your body's internal clock. Your blood pressure and heart rate react to variations in light and darkness in the same way that your master clock does. Blood pressure often rises during the day as you remain active and attentive, and it typically falls during sleep.
Temporary variations in blood pressure can also be caused by other variables, such as food intake, stress, and physical activity. While stress, caffeine, and salty meals can cause blood pressure to rise, exercise may cause it to slightly drop after exertion. While these variations are typical, persistently high values could point to underlying problems like hypertension.
Now, it’s time to explore the things to eat to lower blood pressure.
Best Foods to Lower Blood Pressure
Blood pressure can be controlled with medicine, but maintaining your levels can also be greatly aided by eating a balanced diet full of specific foods.
In order to naturally lower your blood pressure, you should think about including these best foods to lower blood pressure or foods good for lowering blood pressure
- Citrus (lemons, grapefruits, and oranges)
The researchers found that eating around four oranges, or 530 to 600 grams of fruit each day, helped regulate blood pressure. Researchers have linked citrus fruits in particular to a lower risk of high blood pressure.
Uveda Recommendation: 1-2 servings per day (1 medium orange or grapefruit, or ½ cup citrus juice)
- Leafy greens
Nitrates, which are abundant in spinach, kale, collard greens, cabbage, and other greens, have been shown to lower blood pressure. Changing up how you consume greens makes it easier to get your recommended daily intake. Vitamins A, C, K, and folate are abundant in leafy greens, making them nutritional powerhouses.
Uveda Recommendation: 3-6 cups (raw leafy veggies).
- Nuts and Seeds
Numerous nuts and seeds provide a concentrated amount of arginine and fibre, two nutrients crucial for blood pressure regulation. Nitric oxide, which is necessary for blood vessel relaxation and blood pressure decrease, is made from the amino acid arginine
Although some studies indicate that eating nuts or seeds can lower blood pressure, the results of clinical trials are conflicting.
Recommendation: 1-2 oz per day (about a handful or 2 tablespoons of seeds).
- Berries (Blueberries, Strawberries, Raspberries)
Antioxidants, especially flavonoids, which are abundant in berries, shield the body from inflammation and oxidative damage. They may help decrease blood pressure, enhance brain function, and promote heart health. Vitamin C and fibre are also abundant in berries. It is also one of the best foods to lower blood pressure.
Uveda Recommendation: ½-1 cup per day.
- Uveda Naturals BP Control Premium (Recommended)
A natural product called Uveda Naturals BP Control Premium was created to promote normal blood pressure levels. It comprises a combination of botanical compounds that have long been used to increase circulation, lower stress levels, and support cardiovascular health.
Due to their ability to promote heart function and lower inflammation, ingredients including hibiscus, garlic, and hawthorn berries are frequently included in blood pressure medications. A heart-healthy diet and lifestyle can be enhanced by this vitamin, but before incorporating any new supplements into your regimen, it's crucial to speak with your doctor.
For best results and to ensure it fits your health needs, consult Uveda’s expert doctor before incorporating any food or medicines into your daily routine.
- Yoghurt
According to a recent study, yoghurt may help people with hypertension manage their blood pressure.One Its high concentrations of calcium, potassium, and magnesium—all of which are believed to aid in blood pressure regulation—are responsible for this.
Yoghurt contains calcium, which is essential for healthy blood pressure because it allows your blood vessels to contract and relax as needed. A healthy approach to get calcium without consuming a lot of additional sugar or fat is to eat plain, low-fat yoghurt. In search of a unique taste? For added blood pressure relief and some natural sweetness, add some berries.
- Dark Chocolate
Strong antioxidants called flavonoids can improve heart health by lowering blood pressure and boosting blood flow. Dark chocolate is high in these compounds, particularly varieties that contain 70% or more cocoa. It also includes nutrients like iron and magnesium that support overall wellness.
According to the American Heart Association, a balanced diet can include a modest quantity of chocolate occasionally. However, it suggests that consumers eat it for enjoyment rather than health.
- Olive Oil
Among the many health advantages of olive tree fruit oil are its ability to reduce blood pressure and other heart disease risk factors. About 70–80% of olive oil is oleic acid, which raises the oleic acid content of membranes. This lowers blood pressure via controlling the structure of membrane lipids, which in turn modulates G protein-mediated signalling.
According to a 2020 review of research, olive oil can be a good addition to a diet that attempts to lower blood pressure because of its nutrients and plant-based ingredients, including antioxidant polyphenols and the omega-9 fat oleic acid.
Recommendation: 1-2 tablespoons per day.
- Fatty Fish
Omega-3 fats, which provide major heart health benefits, are abundant in fatty fish. Because they minimise inflammation, these fats may help lower blood pressure.
A 2022 study examined 71 papers and 4,973 participants' health data to ascertain the connection between blood pressure and omega-3 fats from supplements or the diet.
Bone-in fish, such as canned salmon or sardines, are another excellent source of calcium. Omega-3 fatty acids, which improve heart health, are abundant in oily seafood like sardines and mackerel.
Uveda Recommended: 3-6 ounces (fish, lean meat, and poultry).
- Watermelon
By boosting the body's synthesis of nitric oxide, a gas that relaxes blood vessels and enhances blood flow, watermelon may help reduce blood pressure. The amino acid citrulline, found in watermelon, is transformed by the body into arginine. The creation of nitric oxide uses arginine as a substrate.
Your body helps the body produce nitric oxide and transforms citrulline into arginine. Nitric oxide promotes artery flexibility and blood vessel relaxation, which improves blood flow and lowers blood pressure.
- Pomegranates
By lowering angiotensin converting enzyme (ACE) levels, pomegranates may reduce blood pressure. A protein called ACE controls blood vessel size, which in turn controls blood pressure.
Regularly consuming pomegranate juice may help lower your blood pressure readings. However, be wary of added sugar. Additionally, the fibre found in fruit is absent from liquids. Therefore, make sure to include fibre from other foods to maintain a healthy heart and regular bowel movements.
Recommended: 2-3 cups (fresh, frozen, or canned fruit).
So, these are the best foods to lower blood pressure. Also, if you are looking for the best foods to eat to lower blood pressure or foods good for lowering blood pressure, consult Uveda’s today.
How Do Uveda Medicines Support Blood Pressure Management?
Uveda medicines help manage blood pressure by using natural ingredients like hawthorn berry, garlic, and hibiscus, which are known to support heart health and improve circulation.These herbs can improve blood flow, lower inflammation, and relax blood vessels—all of which assist to keep blood pressure readings within normal ranges.
Additionally, by encouraging relaxation, Uveda medications frequently manage stress, which is a prominent cause of high blood pressure. Even though these supplements can support a healthy lifestyle, it's crucial to speak with a healthcare professional for best health advice.
Final Words!
In conclusion, heart health can be greatly enhanced by naturally controlling blood pressure with a balanced diet, lifestyle modifications, and supplements like Uveda Naturals BP Control Premium. Healthy blood pressure can be maintained by reducing processed foods and sodium intake and including foods high in potassium, such as bananas, leafy greens, and fatty fish, in your diet.
To create a customised plan for long-term blood pressure management, it's crucial to speak with your healthcare practitioner, if you have any questions regarding foods good for lowering blood pressure. Stay Healthy Stay Fit!